Hapana chinhu chinonzwika sechikasha sekurovedza muviri kukuru-kungave kumhanya kwekukurumidza kutenderedza block, maminetsi makumi matatu HIIT sesh mune yako. imba yekugara kana muitiro wakakura wokusimudza uremu panzvimbo yekurovedza muviri. Nekudaro, kana iwe ukaona kuti kurovedza muviri kwakakwira kuri kufukidzwa nemusoro unorwadza, panogona kunge paine zvimwe zvinhu zvauri kutarisisa panguva yako yenguva. Hezvino zvikonzero zvina zvaungaita kuti unzwe musoro mushure mekushanda-uye kuti ungazvidzivirira sei, maererano naBeth McCall, MS, RD, LD, CSSD uye Mutungamiriri weSports Nutrition paDuke University.
1. Unogona kunge usinganwi mvura yakakwana
Hazvikwanisi kutaurwa zvakakwana, asi mvura ishamwari yako zvechokwadi. Inotsiva mvura yose yaunorasikirwa nayo paunenge uchibuda dikita uye inochengetedza simba rako. Kusundidzira muviri wako kuti uite basa rekuwedzera kana wapera mvura ndiyo nzira yakakwana kwete yekungonzwa musoro wepashure, asi mhasuru dzemudumbu, dzungu uye kunyange kusvotwa uye kurutsa.
Edza: Kukwidza mvura yaunotora uye yekunwa zvinwiwa senge tart cherry muto
Iyo National Academies yeSainzi, Injiniya, uye Mushonga vakaona kuti mvura yakakwana yevakadzi inonwa marita 2.7 pazuva (11.5 makapu) uye kuvarume, 3.7 malita (15.5 makapu) pazuva, saka unofanirwa kunge uchirova iwo mabhenji. Asi mvura haisiriyo yega chinwiwa chinogona kukubatsira kuti udzivise musoro wepashure pekurovedza muviri. Zvinwiwa seCherribundi tart cherry juice akawedzera kokonati mvura kuti ibatsire ne electrolytes, pamwe chete nemashuga echisikigo kuti abatsire kuchengetedza glycogen mazinga, McCall anorayira (zvimwe pazinga re glycogen mu #2).
2. Shuga yako yemuropa inogona kunge yakaderera
Kudya kwakashata kana kusakwana kunogonawo kuva chimwe chezvikonzero nei musoro wako usingaregi kurova mushure mekunge warova gym. Sezvaunopomba iyo iron kana kutyora rekodhi nyowani pairi elliptical, muviri wako unopisa toni yekoriori, saka kana iwe usina chikafu chakakwana muhurongwa hwako kuchengetedza huwandu hweshuga hwakakwana, unogona kutema musoro.
Edza: Kudya mamwe carbs usati waita maekisesaizi
Ita shuwa kuti une mamwe makabhohaidhiretsi akareruka usati warovedza muviri kuti ubatsire kuchengeta iyo shuga yeropa yakakwira, anodaro McCall. A smoothie , vamwe oatmeal kana peanut butter uye jelly sandwich hazvingoiti kuti ugare wakaguta, asi zvinopa huni hunodiwa nemuviri wako kuchengetedza shuga yako yakakwirira. Bhanana kana trail musanganiswa inogadzirirawo akakwana pre-Workout snacks kana usiri kutsvaga chinorema.
3. Unogona kunge uri kuzvishandisa zvakanyanya.
Kana uchangobva kutanga maitiro matsva uye wanga uchiwedzera basa kuti utaridzike zvakanyanya, unogona kunge uri kukonzeresa izvo zvinozivikanwa sekurwadziwa kwemusoro. Mhando iyi yemusoro inoitika kana mumwe munhu nesimba (kuzviwana?) kushanda nesimba kwakawanda. Anodaro McCall: Inobva mukuyerera kweokisijeni shoma muuropi, [nekuti] muviri uri kutumira okisijeni yakawanda kumhasuru inoshanda. Ikoko kunogona kuve kutema musoro kunogara kwenguva yakati rebei, kusvika munhu awana nguva yakakwana yekupora.
Edza: Kuzvifambisa uye kuzorora pakati peseti
Zviri nyore kusvetukira kubva pane chimwe chiitwa uchienda kune chinotevera paunopinda mukuyerera kwekurovedza muviri, asi kuzvifambisa iwe pachako uye kutora kuzorora kwemukati-pakati peseti kunogona kuenda kure. Zvakare, kunwa chinwiwa chakakodzera mushure mekurovedza muviri kunogona kubatsira zvinhu. Tart cherry muto inobatsirawo mukudzikisa kuzvimba uye kushushikana kweoxidated kunotungamira kune kutemwa nemusoro, McCall akadaro. Zvinwiwa zvakaita secoconut kana watermelon mvura yakanaka futi.
4. Unogona kunge usiri kurara zvakakwana
Iwe unowanzo wedzera kutemwa nemusoro ndiko kuwedzera kuneta kwauri, uye kana iwe wakarara yakaderera husiku hwapfuura, McCall akarayira. Dudziro: Iyo yehusiku-yeusiku Instagram kunyangira tsika uye rudo rwekutanga-kurara Netflix binge inofanira kuenda.
Edza: Kuwana angangoita maawa masere e quality kurara usiku humwe nohumwe
The Kurara Foundation inokurudzira kuti vanhu vakuru vawane pese pese pakati pemaawa manomwe kusvika mapfumbamwe ekurara husiku hwega hwega. Iyo Nheyo zvakare inokupa zano kuti ubvise zvese zvemagetsi maminetsi makumi matatu pamberi penguva yako yekurara kuti uwane izvo. hope huru izvo zvinobatsira kwete kungozorora muviri wako uye kuvaka tsandanyama, asi kuti kutemwa kwemusoro kurambe kuri kure.
Bonus Tip : Kana iwe uri gonzo rejimu, zviri nyore kufuratira kutanga kwekutemwa nemusoro uye wozviti kune nzira itsva yekurovedza muviri yauchangotora. Zvisinei, dzimwe nguva kuenderera mberi kwemusoro kunoratidza mamiriro ezvinhu. Kana iwe ukaona kuti uri kurwadziwa nemusoro kupfuura zvakajairika, enda kuna chiremba nekukurumidza sezvinobvira.
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